Monday, July 20th
3×5 Assisted Pull-Up – 160 pound counterweight
2×4 Assisted Pull-Up – 170 pound counterweight
5×5 Pull Down – 110 pounds
5×5 Dumbbell Row – 50 pounds
5×5 Bicep Curls – 30 pounds
20 Minutes Elliptical
50 Minutes Treadmill
Tuesday, July 21st
5×5 Vertical Chest Press – 160 pounds
1×5 Pectoral Fly – 180 pounds
4×5 Pectoral Fly – 160 pounds
5×5 Rear Deltoid Fly – 100 pounds
5×5 Shoulder Press – 120 pounds
5×5 Complex Dumbbell Routine (Upright Row, Bicep Curl, Lateral Raise, Overhead Press, Bent-Over Row) – 10 pounds
20 Minutes Elliptical
50 Minutes Treadmill
Wednesday, July 22nd
5×5 Assisted Pull-Up – 160 pounds
5×5 Pull down – 110 pounds
5×5 Dumbbell Row – 50 pounds
5×5 Bicep Curl – 25 pounds *
20 Minutes Elliptical
50 Minutes Treadmill
60 Minutes Walking
* One of my co-workers pointed out that my form was way off on my curls and that I needed to keep my arms closer to my side to maximize the benefit I was getting AND prevent myself from getting injured. Doing them properly has forced me to back off on the weight.
Re: Asterisk – Ideally, your elbows will remain at your sides and ahead of your shoulders throughout the move, except at the very top of the squeeze, where pulling them up and away from your ribs also engages the biceps – if they’re pointing about 30-45 degrees ahead of you at the very top, that’s what you’re looking for.